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Week 2 of Strength Strict Press and EMOM

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

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Shoulder Press (5-5-5-5-5)

Strict press 5×5 across 70% of your 1RM rest 90 secs- 2mins. if possible go 5# heavier than last week.

20mins

Metcon (2 Rounds for reps)

WOD: 30secs w/ 30secs r

5min EMOM

UB Power Snatch from hip 95/65# or more if you’re capable.

30secs rest

5min EMOM UB Power Snatch from hip- Heavier, you pick weight
We will take these snatches from the hip. SHOULDERS STAY BEHIND BAR. Work on getting vertical and pulling up then quickly under the bar.

Backsquats + extra work

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

Extra work is to be done after the class you attended or before the class you signed in for. We will not be staying after hours unless coaches are training. Plan you day accordingly if you want to have all the gainz.

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Back Squat (10-10-10-10-10)

70% Plus 5-10# from last week if possible. rest 2-3 mins between your working sets.

Metcon (Time)

ROMWOD

then

extra work:

21-15-12-9 reps of:

Hollow rocks

Burpees

25 Dubs after each set
RX+ 50dubs

Perform the Dubs after each set of hollow rocks and burpees. Singles are a scale down 2:1 ratio.

Front Squats + Extra work

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.
Closed Saturday for WODFEST at CF Navarre. Please come support our coaches and members! Fun starts at 9am. Here is the location: 2209 Highway 87, Navarre, Florida 32566

CrossFit VU – CrossFit

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Front Squat (10-10-10-10-10)

Front Squat 70% of your 5RM

add 5-10lbs if possible. Build up quickly and stretch along the way THEN hit 5 sets ACROSS of 6-10 reps at the same load. Rest 2-3 mins between working sets. If body is feeling real achy then do 6-7 reps and focus on the speed and power coming out of the squat. Squatting 3 days per week will have your knees sore and back sore. Continue to mob as often as possible.

Metcon (Time)

Extra work part 1:

Ablification:

30 TGU for quality/time 53/35# KB
Perform 30 Turkish get ups for time. Alternate arms as needed but keep even. Slow and controlled… not a race!

Metcon (8 Rounds for time)

Extra work part 2:

8 sets of 100m sprints each for time.
Sprint 100m and the walk back is your rest. wear a watch if possible for your time.

Frans Big Sister/ ROMWOD/ extra work

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.
Closed Saturday for WODFEST at CF Navarre. Please come support our coaches and members! Fun starts at 9am. Here is the location: 2209 Highway 87, Navarre, Florida 32566

CrossFit VU – CrossFit

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Metcon (Time)

Frans Big sister

21-15-9 reps for time:

– Push Press 135#/95#

– C2B pull ups

15min Time cap
scale downs: less weight, pull ups, ring rows

Metcon (Calories)

10min AMRAP of AAB CAL Test.
Find a tough pace and try to maintain it for the duration of 10mins. This should really be tough on the lungs and body. Try to achieve 200 cals. If you’re a beast go for 300…. That is really tough.

Back squats + WOD

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.
Closed Saturday for WODFEST at CF Navarre. Please come support our coaches and members! Fun starts at 9am. Here is the location: 2209 Highway 87, Navarre, Florida 32566

CrossFit VU – CrossFit

Extra work is to be done after the class you attended or before the class you signed in for. We will not be staying after hours unless coaches are training. Plan you day accordingly if you want to have all the gainz.

View Public Whiteboard

Back Squat (10-10-10-10-10)

70% Plus 5-10# from last week if possible. rest 2-3 mins between your working sets. If your body isnt feeling like going heavy then keep weight lighter and reps at 6. If you are new and developing your squat then keep it moderate and reps at 6 across.

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

-Bike or Row 10 cals

– 5 strict pull ups

– 5 power snatch 115/75#
RX+ 135/95

Press and Deadlift 5 Rep

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.
Closed Saturday for WODFEST at CF Navarre. Please come support our coaches and members! Fun starts at 9am. Here is the location: 2209 Highway 87, Navarre, Florida 32566

CrossFit VU – CrossFit

5-10mins warm ups and 20mins per movement. 40 mins total working time.

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Shoulder Press (5-5-5-5-5)

Build up to 70% then hit 5 sets across at the same load. rest 90secs-2mins during your heavy sets.

20mins to work. When you finish start deadlifting.

Deadlift (5-5-5-5-5-5-5)

20mins to build to a NEAR maximal 5rep DL. rest 2mins between heavy sets

Front squats/ablification + Extra work Barbell cardio

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

Extra work is to be done after the class you attended or before the class you signed in for. We will not be staying after hours unless coaches are training. Plan you day accordingly if you want to have all the gainz.

View Public Whiteboard

Front Squat (10-10-10-10-10)

Build up to 70% of your 5RM from last week and squat 6-10 reps for 5 sets across. rest 2-3 mins between your heavy sets.

Metcon (Time)

Extra work:

30 reps of Strict T2B
scaled:

Hanging leg raises

hanging knee raises

keep as strict as possible. If these are in fact too difficult do the following:

30 tempo Reverse crunches 41×41.

(In,Hold,out,hold. are in seconds)

Metcon (AMRAP – Reps)

Part 2 extra work:

10min EMOM 30sec work/30secs rest

UB Hang power cleans

@ 5min mark go heavier for remainder of workout. You choose your working weight. challenge yourself
use 5-10lbs more than last week if possible and do your best to get the same reps or more.

0830 Open to the public/members WOD.

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

**7AM On Ramp**

Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are new to our gym please show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete waiver to save time via our website www.CrossFitVU.com under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!

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Metcon (Time)

TEAMWOD TBD by size of class. please pre register!!!

Back Squats and Box Jumps

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

View Public Whiteboard

Back Squat (10-10-10-10-10)

Using 70% of your 5RM. Build up THEN go across 5 sets at your 70% load for 6-10 back squats. Adjust you reps if needed. This is to build so if you are working on depth or developing your squat do not go heavier than needed. We want to see good development from everyone and DEPTH!! If you squat below parallel (thats the standard) for your 1st rep then the last one should be there too. If that isnt happening then let your partner know! rest 2-3 mins between sets if needed.

Box Jumps (3-3-3-3-3)

between back squat sets attempt a 3 rep NEAR maximal height. Increase height each set as needed.

Abmat Sit Ups (Time)

100 abmat sit ups for time
Do this after the squats and jumps.

scaled do 50 sit ups for time.

Testing Wk/Day 4: 3RM Push Press/WOD

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

View Public Whiteboard

Push Press (3-3-3-3-3-3-3)

18 mins to Esblish a 3RM. Rest as needed. rest 90 secs before the maximal attempt. If you find this in less than 15 mins… go back 20# and do more.

Metcon (Time)

4RFQ/Time-ish

-10-15 reps of Clapping push ups

-5 RDL into Bent Over Row 135/95
Choose your own weight for the RDL movement if what is provided isn’t enough. It will be performed like this: Perform an RDL then on the way back down once bent over perform a barbell row to your lower chest area. If you cant touch your chest you have too much weight.

-Scale downs:

Regular push ups, worm push ups. THIS IS A PLYO Movement so be explosive, no pausing in the middle of the push.